Big Circle: Everything is an 8 count then opposite direction for another 8 count Hips rolls Knee rolls Shoulder and arm rolls Neck rolls Wrist rolls On butt hold your foot ankle rolls each side Front Bridge off knees neck rolls: Forehead, top of head, right ear, left ear to the mat 2 min Back Bridge hips to ceiling roll from nose to back 2 min Tick Tocks with head on the mat front bridge to back bridge 1 min Walk feet around head hip twists keeping head in same position 1 min Gymnastic Kickovers X10 Wall walks X10

Approx. Technique/Drilling Time: 60 min

Technique/Drilling Design:

INDIVIDUAL:

Hip Heists (Focus on explosion and clearing hips away from opponent)

2 min Sit out and follow near side

2 min Sit and follow Far Side

2 min Sit and Follow Far and Near side

2 min Switch

2 min Elbow pinch stand up

2 min Slip arm Standup

2 min Tri-pod Stand up

2 min (have them kneeslide for last min)

Tri-pod-kneeslide-standup

W/Partner:

Hip Heists (Focus on explosion and clearing hips away from opponent)

2 min Sit out and turn in (top man follows)

2 min Switch

2 min Reverse

Engineerd Stanup: Partner is behind you with hands locked Sit in chair Hands to back pocket Cut & Turn to stance Re-Shot Other man goes

2 min Now start from referee position: (Cut, Turn, Re-shot everytime so other guy can go as well) Elbow pinch stand up

20-30 sec go's from top & bottom Each guy goes in top and bottom then switch partners 10 min

1 min go's from top and bottom Each guy goes in top and bottom then switch partners 10 min

Top Bottom tourney in groups of 6-10 3-5 matches going on at once 20-30 sec go's If top guy rides him out he wins, bottom guy has to score. You can also reverse it to where the top man has to score. WInner moves up to the next circle. Loser (learner) stays in the circle. If he is in the championship circle he moves back to the first circle

Approx. Conditioning Time: 15 min

Conditioning Design: You can go until you see them start to break

25 pullups

50 GOOD pushups

Individual spin drills with head up hips in switching directions on the whistle 20-30 sec go's